Runner’s knee, also known as patellofemoral pain syndrome, is a common condition that affects the joint between the kneecap (patella) and the thigh bone (femur). It’s characterized by pain around or behind the kneecap, especially when running, squatting, going up or down stairs, or sitting with bent knees for extended periods.
At Vero Orthopaedics, we help people get back on their feet after knee pain. There are many ways to prevent runner’s knee from taking over your life, but the first step is to understand your knee pain and where it originates from.
Understanding Patellofemoral Pain Syndrome
Runner’s knee, a condition that can slow down even the toughest and fittest of people, is more common than you might think. You don’t have to be a runner or athlete to start feeling pain from runner’s knee. It’s typically caused by excessive training, a challenge many active individuals face.
According to a systematic review, runner’s knee, or patellofemoral pain syndrome, is a prevalent condition, affecting 22.7% of the general population annually. It’s worth noting that it’s more common in females, with a prevalence of 29.2%, compared to males at 15.5%.
Several factors can contribute to runner’s knee, including:
- Overuse or excessive training
- Misalignment of the kneecap
- Weak thigh muscles
- Tight hamstrings or Achilles tendons
- Poor foot support
- Improper running or walking technique
Understanding the root cause of your runner’s knee is crucial. By identifying the factors contributing to your pain, you can take proactive steps to alleviate it and return to running efficiently.
Causes of Runner’s Knee
What’s causing your runner’s knee to flare up? Is it chronic pain, or do you only feel it after hours of training?
- Overuse: Repetitive activities like running, jumping, or squatting can put excessive stress on the knee joint. It’s time to rest and ice your knee.
- Muscle imbalances: Weakness in the quadriceps, hamstrings, or hip muscles can disrupt the alignment of the kneecap and increase pressure on the joint. You’ll need to strengthen these other muscles to remove pressure on the joint.
- Foot problems: Flat feet or overpronation (excessive inward rolling of the foot) can affect the mechanics of the lower leg and contribute to knee pain. You’ll need to check your footwear, possibly opting for orthotics, but you should also look up ‘running with flat feet’ to ensure you follow proper precautions. Talk to your doctor about other ways to relieve pain from overpronation.
- Malalignment: Structural abnormalities in the kneecap, femur, or surrounding tissues can increase the risk of patellofemoral pain syndrome. A doctor can order scans to diagnose these issues, which usually cause chronic pain.
- Tightness: Tightness in the muscles around the knee, such as the iliotibial (IT) band or hamstrings, can pull the kneecap out of alignment. Stretching can help, but be sure to avoid excessive training.
Symptoms of Runner’s Knee
How do you know if your runner’s knee is getting better or worse? The most common symptom of runner’s knee is pain around or behind the kneecap. The pain may be dull and aching or sharp and stabbing. If it persists, you should see a knee specialist as soon as possible.
Other symptoms besides pain around or behind the kneecap may include:
- Swelling around the kneecap
- Popping or clicking sensation in the knee
- Stiffness in the knee, especially after sitting for long periods
- Difficulty straightening the knee fully
Treatment for Runner’s Knee
It’s essential to consult an orthopaedic knee specialist, who can pinpoint the specific area causing pain and recommend the most suitable treatments. The treatment for runner’s knee typically involves a combination of conservative measures, such as:
- Rest: Avoid activities that aggravate your pain.
- Ice: Apply ice packs to the affected area for 15-20 minutes at a time, several times a day.
- Compression: Use a compression bandage to help reduce swelling.
- Elevation: Keep your leg elevated to help reduce swelling.
- Pain relievers: Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help reduce pain and inflammation.
- Physical therapy: A physical therapist can teach you exercises to strengthen the muscles around your knee, improve flexibility, and correct any imbalances.
- Orthotics: If foot problems are contributing to your knee pain, orthotics (shoe inserts) may be recommended.
Advanced Treatments for Runner’s Knee
While surgery isn’t always necessary to relieve chronic pain from runner’s knee, knee replacement has become a possible treatment that could be helpful for those who have lost mobility and have underlying arthritis. Here are some of the ways that advanced treatment can help your knee:
- Corticosteroid injections: These injections can help reduce inflammation and pain, but they are not a long-term solution. Usually, corticosteroid options are used to relieve inflammation and temporarily relieve pain.
- Physical therapy: Movements for quadraceps strengthening and patellar gliding exercises
- Surgery: Surgery is rarely needed for runner’s knee, but it may be an option if there are other injuries, degenerative concerns, and conservative treatments have been unsuccessful. Only in severe cases is surgery needed, in which case your doctor may suggest a minimally invasive knee arthroscopy to relieve chronic pain and improve function.
Prevention of Runner’s Knee
Are you doing everything you can to run safely and in tune with your body? Runner’s knee often occurs after constant pressure on the joint, but the good news is that it’s largely preventable with the right precautions and awareness.
You can take several steps to prevent runner’s knee, including:
- Warm up before exercise: Warming up helps prepare your muscles for activity and reduces the risk of injury.
- Stretch regularly: Stretching helps improve flexibility and range of motion.
- Strengthen your muscles: Strong muscles help support the knee joint and prevent injury.
- Wear supportive shoes: Choose shoes that fit well and provide good support.
- Increase your mileage gradually: Don’t increase your running mileage too quickly, as this can put excessive stress on your knees.
- Listen to your body: If you experience pain, stop running and rest.
Don’t Let Runner’s Knee Keep You Sidelined
If you’re experiencing knee pain, it’s important not to ignore it. Early diagnosis and treatment can prevent runner’s knee from worsening and keep you running strong. Book an appointment with one of Vero Orthopaedics’ knee specialists to stop the pain from sidelining knees. We’re always here to help and provide urgent orthopaedic care for Vero Beach.
